Todays calculations look like this:
BMR is 1588
Calories burned is 611
Total calorie load is 1588+611
For a deficit of 500 calories= (1588+611) - 500= calories that I need to consume today.
1699 is my goal for today. I will round up to 1700 calories. Thats a lot of food btw. Thats not a small amount. If you eat clean, it is a large volume of food. Which is a good thing, for me!
To determine how much food I will eat I start with my macro nutrients, protein, fat, and carbohydrate. First, I look at what I have in the refrigerator in the way of protein. Thats the most important component in my diet. Its also the hardest to eat enough of, I like the protein power style of dieting. They focus on 35 grams of protein per meal. I don't always get that but that is my goal. I use Fitday to determine how many calories and protein are in my food.